Tuesday, September 1st 2009

CrossFit Kids - Shawn Webb Fundraiser

CrossFit Kids action

Buy in
Big Dawgs and The Porch:
2 x
3 Forward Rolls=>35 M Plank walk=>5 Handstand attempts

Pack and Puppies:
2 x
2 Forward Rolls=>25 M Plank walk=>3 Handstand attempts

Big Dawgs:
5 rounds

5 Forward rolls
15 Burpees

The Porch:
3 rounds

5 Forward rolls
15 Burpees

Pack:
3 rounds

3 Forward rolls
12 Burpees

Puppies:
3 rounds

3 Forward rolls
10 Burpees

Cash out
Big Dawgs and The Porch:
2 x
10 Knees to elbows
15 Back extension
20 Sit ups

Pack and Puppies:
2 x
10 Knees to elbows
15 Back extension
20 Sit ups
Posted by Jeff Martin on 08/31

Monday, August 31st

CrossFit Kids - Skill Day

CrossFit Kids action

Today play CrossFit Freeze Tag with some friends. Normal rules for freeze tag except to get unfrozen you have to do 10 squats. Play for a while using squats then try 5 push ups or burpees. Remember NO TAG BACKS! Have fun.

Skill Day Brain Teaser:
Is half of two plus two equal to two or three?

Schoolhouse Rock:
Nifty Fifty
Posted by Jeff Martin on 08/30

Sunday, August 30th 2009

CrossFit Kids - Teaching the squat

CrossFit Kids action

Teaching the squat at the CrossFit Kids Certification seminar

Buy in
Big Dawgs and The Porch:
3 x or 5:00
3 Forward rolls => run across balance beam => 50 M run => Lateral shuffle 25 M => Switch sides and lateral shuffle 25 M => Agility ladder four step => 10 Box jumps

Pack and Puppies:
2 x or 5:00
2 Forward rolls => run across balance beam => 30 M run => Lateral shuffle 15 M => Switch sides and lateral shuffle 15 M => Agility ladder four step => 10 Box jumps

Big Dawgs:
3 Rounds

30 Tuck jumps
20 squats
10 pull ups

Pack:
3 Rounds

30 Tuck jumps
20 squats
10 pull ups or progressions

Puppies:
3 Rounds

15 Tuck jumps
10 squats
15 pull ups or progressions


Cash out:
Big Dawgs and The Porch:
30 seconds wallabys
Max handstand hold
30 seconds plank hold on elbows

Pack and Puppies:
15 seconds wallabys
Max handstand hold
15 seconds plank hold on elbows
Posted by Jeff Martin on 08/29

Saturday, August 29th 2009

CrossFit Kids - Teamwork

CrossFit Kids action

Buy in
Big Dawgs and The Porch:
2 x
Bear crawl 35 M
1:00 Basic dot drill
Bear crawl 35 M
1:00 Double unders
Bear crawl 35 M
1:00 Box Jumps

Pack and Puppies:
2 x
Bear crawl 25 M
1:00 Basic dot drill
Bear crawl 25 M
1:00 Jump rope
Bear crawl 25 M
1:00 Box Jumps

"Kollin"

Big Dawgs:
For Time:
3 Rounds

5 Broad Jumps
15 Deadlifts (55-65#)
15 Push ups

The Porch:
For Time:
3 Rounds

5 Broad Jumps
10 Deadlifts (35-45#)
15 Push ups

Pack:
For Time:
3 Rounds

5 Broad Jumps
10 Deadlifts (15-25#)
15 Push ups (progressions okay)

Puppies:
3 Rounds

3 Broad Jumps
6 Deadlifts (5-10#)
9 Push ups (progressions okay)

Cash out
Big Dawgs and The Porch:
2 x
35 M Roving plank
5 Forward rolls

Pack and Puppies:
2 x
15 M Roving plank
3 Forward rolls



Posted by Jeff Martin on 08/28

Friday, August 28th 2009

CrossFit Kids - Walking lunges

CrossFit Kids action

Coach CJ Martin of CrossFit Kids Invictus working with his kids

Buy in
Big Dawgs and The Porch:
2 x
3 Forward Rolls=>35 M Plank walk=>15 Toes to bar

Pack and Puppies:
2 x
2 Forward Rolls=>25 M Plank walk=>15 Toes to bar

Big Dawgs:
21-15-9

Clean/thruster, 45#
Push ups

The Porch:
21-15-9

Clean/thruster, 25-35#
Push ups

Pack:
21-15-9

Clean/thruster, 10-15#
Push ups

Puppies:
15-12-9

Clean/thruster, pvc-5#
Push ups

Cash out
Big Dawgs and The Porch:
Max box jumps (20-24") in 90 seconds.

Pack and Puppies:
Max box jumps (12-20") in 60 seconds.



Posted by Jeff Martin on 08/27

Thursday, August 27th 2009

CrossFit Kids - Skill Day

CrossFit Kids action

Families training together

Today practice rolling, both forward and back.

Skill Day Brain Teaser:
There is a house with four walls. Each wall faces south. There is a window in each wall. A bear walks by one of the windows. What color is the bear?


Skill Day Math problem:
Haretown and Tortoiseville are 90 miles apart. A hare travels at 8 miles per hour from Haretown to Tortoiseville, while a tortoise travels at 2 miles per hour from Tortoiseville to Haretown.

If both set out at the same time, how many miles will the hare have to travel before meeting the tortoise en route?
From http://www.Math.com
Posted by Jeff Martin on 08/26

Wednesday, August 26th 2009

CrossFit Kids - Pull ups

CrossFit Kids action

10 year old Felix gets a muscle up (wmv) (mov)

Buy in
Everyone:
3 x
Bear crawl 25 M => Sprint 50 M => 10 Box jumps (or jumps over small hurdles) => 3 high hurdles or 6 tuck jumps

"Kaid"

Big Dawgs:
5 Rounds
200 M
5 Skin the Cats
10 Pull ups
20 Squats

The Porch:
4 Rounds
200 M
5 Skin the Cats
10 Pull ups
20 Squats

The Pack:
3 Rounds
100 M
3 Skin the Cats (assisted okay)
9 Pull ups (assisted or beginner okay)
15 Squats

Puppies:
3 Rounds
50 M
3 Skin the Cats (assisted)
9 Beginner or assisted pull ups
15 Squats

Cash out
Big Dawgs and The Porch:
2 x
3 Muscle ups
5 Forward rolls
Max L-sit

Pack and Puppies:
2 x
3 Muscle up progressions
3 Forward rolls
Max L-sit


Posted by Jeff Martin on 08/25

 

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